Managing Your Fat Intake Made Simple
- Include fibre rich food like whole grain cereals, pulses and legumes, fruits and vegetables with their edible skin, in your daily diet. Daily intake of 30 – 40g fibre is desirable.
- Intake of milk and its products should not exceed 300ml/day.
- Use buttermilk instead of curd.
- Substitute small fish like mackerel, trout, herring, sardines, fresh tuna and salmon for red meat. Deskinned chicken can also be included.
- Avoid saturated fat, trans fat, and cholesterol rich food in your diet.
- Choose oils rich in PUFA – Sunflower, safflower, corn, soyabean oils, and use in limited quantity (2 – 3 tsp / day).
- Go for roasting, steaming, boiling as the method of cooking.
- Cut down on fried snacks, ghee, dalda, vanaspathi, coconut oil and coconut, dry fruits and bakery products like cakes and pastries.
- High calorie food like sweets, roots and tubers, red meat, fried food and low fibre food should be avoided.
- Do not reuse heated oil.
- Alcohol consumption should be avoided or restricted to one drink a week.
- Moderate physical activity on 5 or more days a week can help lower cholesterol levels.
- Weight loss also lowers triglycerides and cholesterol.
By taking steps to improve your triglyceride and cholesterol levels, you will be likely to improve your overall health, fitness and reduce your risk of heart disease.
Food that can be Included:
- Cereals except maida
- Whole grams, legumes, sprouts and dhals
- All vegetables that grows above the ground especially green leafy vegetables – cooked and uncooked form
- All fruits, preferably those that can be consumed with skin
- Skimmed milk, butter milk, skimmed curd
- Fish, egg white, deskinned chicken
- Almonds, walnut, flax seed – 4 no
- Clear soup, plain soda, lime juice and tomato juice
- 2 -3 tsp of vegetable oils except coconut oil and palm oil
Food to be Avoided:
- Fats like butter, ghee, dalda, cheese, cream, butter, coconut oil, palm oil
- Whole milk and its products
- Nuts and oilseeds – cashew, pista, ground nut
- Coconut, coconut milk, and coconut preparations
- Organ meat such as liver, brain, red meat – mutton, beef, pork, ham, bacon, sausages, shell fish (prawns, shrimp), crab and egg yolk
- All fried food – poori, vadai, bajji, bonda, chips, numkins
- Pickles and oily gravies
- Bakery products like cakes, pastries, puff, cream bun
- Carbonated drinks like fanta, pepsi, cococola, mirinda etc
Dine Healthy Dwell Happy!!